17. Januar 2023
Jan
17
CrossFit – Tue, Jan 17
Warm-Up
Warm-Up
3 sets:
100m Jog
5/side reverse sampson lunges
10 Scap pull ups + 5 Kip Swings
12 KB RDLs w/ 3 sec neg
100m Jog
5/side reverse sampson lunges
10 Scap pull ups + 5 Kip Swings
12 KB RDLs w/ 3 sec neg
Strength / Skill
Pull-Ups
Beginners (<3 Pull-ups)
EMOM12
1: 3 Tempo pull-ups, 3s hold at the top + 3 second lower (use assistance, or jump to the top)
2: 6 Small/Tight Kip swings
EMOM12
1: 3 Tempo pull-ups, 3s hold at the top + 3 second lower (use assistance, or jump to the top)
2: 6 Small/Tight Kip swings
Intermediate (Consistent pull-up, want better CTB)
EMOM12
1: 3-5 weighted strict pull-up
2: 1.1.1 Single Chest to bar
Advanced (Can do consistent CTB)
EMOM12
1: 4-6 strict weighted pull-ups + 6-8 unweighted Chest-to-bar pull-ups
2: 3-5 Paused Butterfly follow throughs x 3 (break these up as you need to. Start with singles)
WoD
WOD (AMRAP – Rounds and Reps)
"Run to the amrap"
On a 14 minute running clock
1 mile run buy in
amrap w/ remaining time
10 hand release push ups
5 hang power clean 60/42,5
On a 14 minute running clock
1 mile run buy in
amrap w/ remaining time
10 hand release push ups
5 hang power clean 60/42,5
Cooldown
Cooldown
5 min Recovery Walk
Ankle CARs x 5/side
Ankle CARs x 5/side
